How to cut ?

N

novice

0
Hi all,

Ok here is my pb

I am not really fat, I weigh 145 lbs for 5'10" but the thing is, I can see no six packs nor 4... even though I am working my ass off on my abs... I know I have muscle, I mean I can't be working like that and not having developped anything, but I have a thin layer of fat that's really bother me.

So, I am thinking of cutting but I have no idea what to do and how to do it.
I am really motivated though.

Any advices ?

Thanks a lot... I am really lost
 
Diet is the Key. Search through the forums, there's a number of posts with people's diets. You also should figure out your basal metabolism rate (BMR) and see how many calories a day your body needs. Once you find that out cut that number by 500 calories thus creating a calorie deflict.

To balance the calorie deflict and not lose a lot of muscle mass you should weight train 3 to 5 times a week. If you lose muscle mass you metabolism permantly drops unnless you build the muscle back, not a good idea. :)
 
I am really sorry and embarrassed but there are so many posts about diet...
I don't really know which one is suitable for me...
Can someone direct me to a specific post ?
Thanks again and sorry
 
Harris Benedict BMR Formula For Men

BMR = 66 + (13.7 X weight in kgs) + (5 X height in cms) – (6.8 X age in yrs).

Now we need to take into account the amount of energy burned through activity.

1. If you are sedentary (little or no exercise) – BMR X 1.2

2. If your are lightly active (light exercise/sports 1-3 days a week) – BMR X 1.375

3. If you are moderately active (moderate exercise/sports 3-5 days a week) – BMR X 1.55

4. If you are very active (hard exercise/sports 6-7 days a week) – BMR X 1.725

5. If you are extra active (very hard daily exercise/sports & physical job or training twice daily – BMR X 1.9.
 
newf said:
Harris Benedict BMR Formula For Men

BMR = 66 + (13.7 X weight in kgs) + (5 X height in cms) – (6.8 X age in yrs).

Now we need to take into account the amount of energy burned through activity.

1. If you are sedentary (little or no exercise) – BMR X 1.2

2. If your are lightly active (light exercise/sports 1-3 days a week) – BMR X 1.375

3. If you are moderately active (moderate exercise/sports 3-5 days a week) – BMR X 1.55

4. If you are very active (hard exercise/sports 6-7 days a week) – BMR X 1.725

5. If you are extra active (very hard daily exercise/sports & physical job or training twice daily – BMR X 1.9.
Click to expand...


Thank you so much...

How can people really count the calories and stuff when they eat ?
I mean when I am at work, I go to restaurants and stuff for lunch...
How am I suppose to know ? and to count for every thing ?
 
Just take baby steps but restaurants will certainty be a tough one but there are some good choices in them. However, i don't eat at restaurants. Subway jumps in my mind.

A good start is to start reading the labels on the foods you eat at home. In a few months you will be able to have a good rounded guess of how many calories your eating in a meal and daily. Its impossible to get it down to the exact number. Just get use to counting calories and monitor. The above formula is only one of a few methods. If you are gaining weight and eating your BMR that means you will have to adjust accordingly.

It will take time but its worth it in the long run to be able to control and manupilate your body composition. Its well worth in the long run.

Start to cut junk, pop, white bread, ice cream etc Drink mostly water and cut down kool aids and such. Eat fruit, whole wheat bread, mustard instead of mayo etc

Baby steps.

Good luck :)
 
Turkey and lean chicken slices for sandwicks, oatmeal (look for some fat free syrup to add flavour) salads, eggs, chicked breats, can tuna/salmon.
 
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